Tofu vs. Pot roast — In-Depth Nutrition Comparison
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How are tofu and pot roast different?
- Tofu is higher in calcium, manganese, and copper; however, pot roast is richer in vitamin B12, zinc, vitamin B3, selenium, and vitamin B6.
- Daily need coverage for vitamin B12 for pot roast is 89% higher.
- Tofu contains 118 times more manganese than pot roast. While tofu contains 1.181mg of manganese, pot roast contains only 0.01mg.
- Tofu has less saturated fat.
- Pot roast has a lower glycemic index (0) than tofu (15).
Tofu, raw, firm, prepared with calcium sulfate and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised are the varieties used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +205.3% |
| Contains more CalciumCalcium | +4168.8% |
| Contains more CopperCopper | +281.8% |
| Contains less SodiumSodium | -70.2% |
| Contains more ManganeseManganese | +11710% |
| Contains more ZincZinc | +324.2% |
| Contains more SeleniumSelenium | +55.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +167.8% |
| Contains more FolateFolate | +222.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +67.6% |
| Contains more Vitamin B3Vitamin B3 | +977.4% |
| Contains more Vitamin B5Vitamin B5 | +329.3% |
| Contains more Vitamin B6Vitamin B6 | +207.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.13µg | 89% |
| Calcium | 683mg | 16mg | 67% |
| Manganese | 1.181mg | 0.01mg | 51% |
| Zinc | 1.57mg | 6.66mg | 46% |
| Cholesterol | 0mg | 116mg | 39% |
| Copper | 0.378mg | 0.099mg | 31% |
| Saturated fat | 1.261g | 7.548g | 29% |
| Polyunsaturated fat | 4.921g | 0.708g | 28% |
| Protein | 17.27g | 28.94g | 23% |
| Vitamin B3 | 0.381mg | 4.105mg | 23% |
| Choline | 110.2mg | 20% | |
| Selenium | 17.4µg | 27µg | 17% |
| Monounsaturated fat | 1.925g | 8.175g | 16% |
| Fats | 8.72g | 19.17g | 16% |
| Vitamin B6 | 0.092mg | 0.283mg | 15% |
| Fiber | 2.3g | 0g | 9% |
| Magnesium | 58mg | 19mg | 9% |
| Vitamin B5 | 0.133mg | 0.571mg | 9% |
| Calories | 144kcal | 297kcal | 8% |
| Vitamin B1 | 0.158mg | 0.059mg | 8% |
| Folate | 29µg | 9µg | 5% |
| Vitamin B2 | 0.102mg | 0.171mg | 5% |
| Vitamin E | 0.51mg | 3% | |
| Iron | 2.66mg | 2.42mg | 3% |
| Phosphorus | 190mg | 174mg | 2% |
| Vitamin K | 1.8µg | 2% | |
| Vitamin D | 0µg | 0.2µg | 1% |
| Sodium | 14mg | 47mg | 1% |
| Vitamin D | 0IU | 8IU | 1% |
| Carbs | 2.78g | 0g | 1% |
| Vitamin C | 0.2mg | 0mg | 0% |
| Net carbs | 0.48g | 0g | N/A |
| Potassium | 237mg | 231mg | 0% |
| Tryptophan | 0.235mg | 0.19mg | 0% |
| Threonine | 0.785mg | 1.156mg | 0% |
| Isoleucine | 0.849mg | 1.317mg | 0% |
| Leucine | 1.392mg | 2.302mg | 0% |
| Lysine | 0.883mg | 2.446mg | 0% |
| Methionine | 0.211mg | 0.754mg | 0% |
| Phenylalanine | 0.835mg | 1.143mg | 0% |
| Valine | 0.87mg | 1.436mg | 0% |
| Histidine | 0.431mg | 0.924mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34.5% |
| Contains more OtherOther | +-14100% |
| Contains more ProteinProtein | +67.6% |
| Contains more FatsFats | +119.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.3% |
| Contains more Poly. FatPolyunsaturated fat | +595.1% |
| Contains more Mono. FatMonounsaturated fat | +324.7% |
